Chicken vs Red Meat: What is the healthier option?

Many of us have been told that chicken and turkey are better than steak or pork for a healthy diet; but, why? What makes poultry so special? Should we avoid red meat? Let’s compare the fact and find out! Continue reading


What’s Cooking?! Low-Sodium Vegetarian Tomato Noodle Soup


Don’t tell my husband, but we had a vegetarian dinner this week! Believe it or not, he didn’t even miss the meat. The beans added protein and the vegetables and whole wheat pasta added fiber to make us feel full and keep us feeling full longer. PLUS, this was a crock pot meal, so while our pizzas were cooking on Monday, I did some veggie chopping and threw everything in a gallon Ziplock bag and all Jason had to do in the morning was dump the liquids and bag of goodies into the crock pot and turn it on. Dinner was ready when we got home; and, clean up was a piece of cake, since all we used was the crock pot.

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Did I really gain 3 pounds in one day?!

Research tells us that people who lose weight and maintain weight loss weigh themselves everyday; but, this may not be helpful for everyone. Seeing weight loss is motivating; but, what about when you get on the scale and are 3 pounds HEAVIER than the day before? Weight fluctuates for lots of reason, but mainly because of fluid changes. Here are some reasons why we fluctuate and tips to avoid frustration.
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Is diabetes making me fat?

Weight management is hard as it is, but balancing weight on top of insulin and diabetes seems impossible. As a person on insulin therapy, I have found myself blaming weight gain on diabetes and insulin, but should I? Is diabetes or insulin causing weight gain or making weight loss difficult, or is it just another sorry excuse!?

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Top 5 “Diet” Plans


Take a walk through the “diet” section of any book store, or google “diet”. The list of fad diets and diet recommendations is immense, overwhelming, and in my professional opinion: SCARY. With restrictions and eliminations of certain foods and even entire food groups, sustaining most of these “diets” is not realistic or healthy. But, they aren’t all bad! Here are my top-5 diet plans that help jump-start weight loss, teach portion control, eliminate elimination, and show us that we can eat our favorite foods and still have a healthy life!
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Fiber for blood sugar and cholesterol


Fiber helps manage blood sugar and appetite. We don’t absorb Calories or carbohydrates from fiber; and, it takes longer to digest a high-fiber meal than one with simple carbs, so the blood sugar doesn’t get as high. Since a majority of us don’t get the recommended 30g of fiber/day, could we benefit from fiber supplements? Is there a difference in fiber from food vs fiber from a supplement?
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Small meals vs. fasting for weight and diabetes management

In my experience with diabetes, “grazing” helps manage my blood sugar. 3 small meals with 30 g carbohydrates plus 2-3 snacks with 15 g carbohydrates works for me; but, for many people, this regimen is daunting. We have all heard that small, frequent meals/snacks is recommended for a healthy weight and diabetes, but why?
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What’s Cooking?! Greek Stuffed Peppers


Back on the Mediterranean, low-fat, high-fiber, carb-conscious, heart healthy bandwagon! It’s probably safe to say that most of us have tried a stuffed pepper before and that most of those peppers have been filled with very similar ingredients (ground beef, crushed tomato, rice); so, here is a little something different to add a little variety to an easy, healthy family meal!

1 lb lean ground beef
1 box (10 oz) frozen spinach, thawed and drained
2 cups grated zucchini (yep, grated! That cheese grater is good for more than just nachos!)
1 cup minced onion
1/2 cup bulgur
1 egg, beaten
1/2 tsp dried oregano
ground black pepper to taste
2 (14.5 oz) cans low-sodium chopped tomatoes
3 red peppers, halved length-wise
1/3 cup feta cheese

Preheat oven to 350 degrees farenheit. Combine first 9 ingredients in a bowl and mix together. Arrange pepper halves in a baking dish, skin down, and fill with meat mixture. Sprinkle with feta cheese, cover with aluminum foil, and bake for 30 minutes. Remove foil and bake for another 25 minutes, or until peppers are tender and meat reaches 165 degrees farenheit.

No added fat, high fiber whole grains and veggies, and flavorful cheeses and herbs make this a low-fat, low sodium, low carb meal! What are your favorite mediterranean dishes?

My 15 Grocery Store “Must Haves”


What does this diabetic RD have on the shopping list each week? Variety is important, but we all have our “staples” that always find their way into our shopping carts. These are the 15 items that we can’t go without in our house.
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What’s Cooking?! Chicken Noodle Soup



Well, It’s August in Chicago, where it always feels 100 degrees hotter than it actually is outside; so naturally, I came home craving Chicken Noodle Soup. Luckily, this recipe is loaded with ingredients most of us already have stocked in the kitchen; so, if you ever run into a “what are we going to eat tonight”-dilemma, this is a great low-fat, heart-healthy, high-fiber and low-carbohydrate option!
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